Monday the 20th to Friday the 24th of August

Monday 1. 12 minutes to work up to a 1 rep max thruster 2. 4 by 3 minute windows with 1 minute break between each 1. 200m run + max thrusters 45/30kg 2. 200m run + max pullups 3. 200m [...]

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Monday 1. Thrusters – every 2 minutes do 3 reps for 5 sets in total 2. AMRAP 12 minutes 3 wallballs 3 dball cleans 3 pushups 6 + 6 + 6 9 + 9 + 9 and so on for [...]

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Friday the 10th of August

Teams of 2: AMRAP 7 MINUTES 2 rope climbs or 4 bar muscleups 30 front rack lunges 52/35kg Rest 3 minutes AMRAP 7 MINUTES 30 front squats 52/35kg 30 bar facing burpees Rest 3 minutes AMRAP 7 MINUTES 30 meter [...]

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90 seconds on 30 seconds off for 20 minuted 1. D ball cleans 2. Bike for cals 3. Ring rows 4. Ski for cals 5. Mountain climbers Finisher 8 minute team prowler push

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Wednesday the 8th of August

Skill – splt jerk – floor first then from the rack with weight Workout 50 wallballs 9/6kg 15 deadlift 100/65kg 40 wallballs 12 deadlift 30 wallballs 9 deadlift 20 wallballs 6 deadlift 10 wallballs

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Tuesday the 7th of August

AMRAP 4 MINUTES 10 dumbbell pushpress or 5 handstand pushups 10 burpees 10 situps or 10 toes to bar Rest 1 minute Repeat for another 4 rounds Finisher 400 meter run as fast as humanly possible!!!

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Monday the 6th of July

1. Thrusters – 3 reps every 2 minutes increasing weight with each set for 5 sets 2. Helen 3 rounds 400m run 21 kettlebell swings 12 pullups

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Monday the 30th to Friday the 3rd of August

Monday 1. every 2 minutes for 5 sets – 3 heavy thrusters from the rack – increase weight every set 2. Karen 150 wallballs – 12 minute cut off Tuesday AMRAP 20 MINUTES 200m run 10 pushups or 5 handstand [...]

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Monday the 23rd to Friday the 27th of July

Monday 1. every 2 minutes for 5 sets – 3 heavy thrusters from the rack – increase weight every set 2. “Jackie” 1000m row 50 thrusters 20/15kg 30 pullups Tuesday 20s on 10s off for 20 minutes 1. pushups or [...]

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Monday the 16th to Friday the 20th of July

Monday 1. every 2 minutes for 5 sets – 3 heavy thrusters from the rack – increase weight every set 2. 27/21/15/9 row or ski for cals wallballs 9/6kg Tuesday 45 seconds on 15 seconds off for 20 minutes 1. [...]

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